Pump Day

Posted: 20th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m

15 Air Squats

15 Deadlift w/ PVC pipe

15 Squat Jumps

15 Alt Lunges

15 KB Swings

Row 250 m

Weightlifting

Deadlift (3,3,3,3,3,3)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

Metcon

12 min AMRAP: Lunge/TTB/SHSPU (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells (53/35)

9 Toes to Bar

6 Strict Handstand Push-Ups

Buy-Out

Buy Out: Row/ SL Bridge (No Measure)

Three sets of:

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111

Rest 60 seconds

Single-Leg Glute Bridges x 10 reps each side

Rest 60 seconds

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